first of all it’s blatently apparent you need to get on a fucking diet, and fast. you are carrying a lot of extra, unnecessary bodyfat that would make you look far more impressive physique-wise if it was all removed. you look like you have a classic endo/meso bodytype, so it’s easy to put on muscle, but it is also easy to put on bodyfat, so kiss those snacks and sodas goodbye.
If you want to bulk don’t just assume you need to eat everything in sight. That is a speculation that people with very fast metabolisms blurt out. right now i’m bulking on 3,000 calories and with my metabolism, that is enough.
You also need to start hitting arms. Barbells may not be the best option and don’t neglect your triceps.
here are some basic mass builders you can do for biceps/triceps with dumbbells:
biceps:
dumbbell curls (i like doing them one arm at a time, controlled negative, all the way till the elbow is fully extended, and back up to the front of the shoulder, for about 12 reps. i go until it burns like hell and i can no longer lift the weight with my bicep without excessive cheating.)
preacher curls
concentration curls
triceps:
single arm dumbbell skullcrushers
one or two arm dumbbell seated tricep extensions
kickbacks
[quote]waylanderxx wrote:
Lol alrite dude, Il put some up Friday when I go home. I realize you may be skeptical of my gains and whatnot, but I’m only 18 bro, I still put on mass rly easy. But yah Il leave this thread to the original purpose.[/quote]
I think you were misdirected to this site. You must have meant to type in www.bodybuilding.com
ok danerickson, do me the favor of scrolling to the top of this thread and notice in large letters it says BODBYUILDING, see it? k thx
Lueshi sounds like your gettin on track more with cutting out junk food and sodas, but try to stay away from takeout if you can. Restaurants use a ton of grease and butter to cook their meats so in the end its not really worth it. Just get a george foreman and throw some chicken on there in the morning and have it all ready for your day. Btw white rice is crap, try to stick to brown rice if you can.
sry guys last post about this. mom_booto, where you want me to post the 30 chins video? I just gotta get my dad to lend me his digital camera and see if my bro will film me so if all goes well Il have it up in 1-2 weeks. Just lemme know where I should post it
[quote]waylanderxx wrote:
sry guys last post about this. mom_booto, where you want me to post the 30 chins video? I just gotta get my dad to lend me his digital camera and see if my bro will film me so if all goes well Il have it up in 1-2 weeks. Just lemme know where I should post it[/quote]
I would make a new topic: 235 lb 18 YO 30rep chin video. I would predict mucho interest.
It’s equally ignorant to assume that people can’t stay pretty lean and put on good mass as it is to conclude that people SHOULDN’T go above a certain arbitrary bodyfat % when gaining. We need to recognize that everyone is different. Note: by pretty lean I’m not talking contest shredded or dieting down every time your abs blur.
yah true jsbrook, was just giving my guidelines that I use. I just think that sometimes people take bulking to mean just eat whatever and who cares about body fat %, thats why I gave the number 12% b/c it sucks to bulk up a whole bunch during the winter and have to lose like 20 lbs of fat for the summer. Staying at around 12% I only have to lose like 5-10 lbs when I cut for the summer, which is very manageable. Whatever works though, as long as it gets the results.
Shitty day today. Last damn time I do shoulders before benching.
Push press
115x5
135x5
145x5
150x5
155x5
Flat bench
135x a bunch
200x7
230x4, almost 5
230x4, almost 5 again. Next time. Stalled at about six inches off the chest, so that’s more incentive to bomb my triceps.
3-board press
225x8
245x3
I’m still learning how to do these, and I think I’ll get a handoff from now on. On my fourth rep my arms went all wonky all of a sudden and I basically plopped the weight down on the board. I just rolled it down until it hit the pins.
At this point, I took the hint and stopped. I’d planned to do some skullcrushers and incline, but I’ll leave that for Sunday.
Another half hour of cardio and a couple of protein shakes. Eating as clean as possible, just small meals every few hours. No soda, just water, milk and I treat myself to a small cup of limeade for dinner. Feel like I’m on track.
Moving on up to 306-310 this coming week. Did a couple sets of squats without the box with that same weight. Need to work on depth.
Deadlift;
225x8
301x5
301x5 (barely)
Plenty of pull left, but the bastard grip gives out. I’ll do holds for time w/ this weight when I do shrugs.
Did chinups in between all this;
BWx6
BWx4
BWx3+1 (touched ground for a second)
BWx3+1
BWx4
T-bars;
200x8
225x6
230x5
Curls;
90x6
95x5
95x5
95x5
Feeling kind of shagged out today, but I got it done. Half an hour of cardio and a couple of whey shakes after. Diet’s on track. Lots of chicken and rice. I’ll probably lose a bit just from not drinking soda.
[quote]u_mombooto wrote:
You clearly possess an amazing physique,of greek god proportions. I’m sure we will all be inspired by a few pictures.
Also I never said its impossible to perform 30 chins from a dead hang at a bw of 235, I just said its a feat that has been videoed once or twice, and most notably in the case of the 235 pound, sub 10% body fat champion powerlifter MAtt kroczaleski whop’s trained all his life…and you could well possess upper back strength-endurance to match the guy, who knows? Feel free to post a video for this feat as well, as we all need the inspiration…but AFTER the shots of your aesthetic physique.
[/quote]
I think 30 would be major impressive, but at the same time it is nowhere near as rare as you are making it seem.
I am 6’2" 240 and can do 20 pullups. I don’t even do them that much, and I am pretty young. Impressive and above average? Yeah, but certainly not a rarity.
LUEshi, I don’t know how familiar you are with what Westside does, but that’s getting pretty far away from real westside. It’s fine to make modifications, but I have a few suggestions.
-ME days, you are supposed to do one ME exercise and then higher reps (6-12) for the rest of the workout.
-For that ME exercise in a cutting phase I think it would be best to work up to a set of 3 but leave a little bit in the tank (maybe 95% of your 3RM).
-Also, your bench days are supposed to be exercises that contribute to bench, and squat days exercises that help you to squat. It looks more like a push pull split to me right now than westside.
-What does a bunch mean? If you can do tri extensions for a bunch with 95, why is your working weight only 5 pounds more than that? Use numbers please.
-Ordering chinese food out is not eating 100% clean. This should be counted as a cheat meal. I don’t know if you meant it like that, but even the unfried chicken bowl you ate was probably loaded with fat. Most places don’t use high quality chicken.
Close grips, overhead presses, good mornings and deadlifts help my bench and squat.
I’d already been doing that since August, and frankly I was feeling a little shagged out. Fives are a nice break. I’ll get back to triples and single soon enough.
“A bunch” means “I forgot to count how many, but it was probably over 8 reps”. I’m not really that worried about it. I’ll count next time.
Box@parallel
135x5
225x5
245x5
270x5
306x4 Got stapled on the last rep
306x3
Did a couple sets of three without the box to see if I was getting depth. My stance was screwed up on the last couple sets and I was rocking back and forth on the box too much, hence the fail squat session. Next time.
Good mornings
200x8
210x6
215x6
Feel like these are really helping.
Did around five sets of four pullups in between all this.
Shrugs
225x10
300x8
306x6 More grip issues. Did a couple sets of holds with this weight and focused on squeezing the shit out of the bar.
Curls
90x8
95x6
100x5 Cheated my ass off the last two reps.
It’s a generalization to say that deadlifts help your squat or vice versa. It depends on biomechanics, to a high degree.
I have a 520 lb deadlift but barely a 350 lb squat. In my case, and many others who are “mainly erectors” when deadlifting, the discrepancy between the squat and dead can be large and so the lifts are almost totally unrelated.
Um, they don’t. That’s why I put BENCH and squat. I was referring to overhead presses and close grips helping my bench, AND good mornings and deadlifts helping my squats.
I feel like they’re badly needed additions to my lat and arm training, both of which directly help my bench training. I find it difficult to include additional lat and bicep work on bench day, since I generally do this late at night, and so I put it with squat day.
I know. I was just talking about me. I know that doesn’t work for everybody. Stiff leg and Romanian DLs seem to complement my squat training nicely (maybe because of limited range of motion? Dunno). Conventional, not so much, but I still like to do 'em.
Never really had that problem. Deadlift’d probably fall far behind the squat if I didn’t train it once in a while. Biggest problem for me is holding onto the weight, not breaking it off the floor.
